From the archive

Wednesday, September 23, 2026

This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.

Warm-Up

2 Rounds: :90 Bike 10 AbMat Sit-Ups 10 Air Squats 5 Inchworms Then, with an empty bar: 5 Front Squats 5 Push Press 5 Thrusters The thruster is one movement, not a front squat followed by a press. Let the bar ride the drive out of the bottom. ▶ Watch before you lift —

MetCon

AMRAP 20 15/12 cal Bike 12 Thrusters (95/65) 15 AbMat Sit-Ups Stimulus: target 6 to 8 rounds. Twenty minutes is long enough that the bike is where you recover, not where you race. The thrusters are the whole workout. Strategy: pick a bike pace you can repeat seven times and sit on it. Break the thrusters 6-6 before you have to. The sit-ups should be unbroken every round. Scaling, Bike: 12/9 cal, or 250m Row. Scaling, Thrusters: pick a weight you can cycle 12 unbroken with fresh. Drop to 9 reps if 12 will break you in half. Scaling, Sit-Ups: anchor your feet or crunches. ▶ Watch before you lift — ▶ Watch before you lift — SCORE: total rounds + reps.

Score · Rounds + Reps

Scores from the gym

Members who chose to share their scores, first names only.

MetCon

No shared scores on this one yet.

Did this workout?

Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.

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